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AstroYoga · Kriyā on the mat · 8

Puṣya

Open the heart and chest in order to receive and assimilate without overheating.

Support→Target→Integration
The three postures of the Puṣya kriyā on the mat
01

Support

Supta Baddha Koṇāsana Supported

Supported Bound Angle

Concrete purposeMake the heart-lungs-stomach area available for reception.

1. Settle in

Settle lying down on an inclined support or on a bolster placed along the axis of the spine.

Bring the soles of the feet together. Support the thighs with cushions. Place the arms on either side or on the lower ribs. Support the head if the throat pulls.

2. Enter and hold

Let the sternum open gently. Relax the ribs. Let the stomach region become softer.

Breathe gently and regularly. Do not seek maximal amplitude. Let reception take place without excessive exposure.

Desired sensation

Feel the heart, lungs and stomach become more available, without excessive exposure.

Success criterion

The throat remains free, the abdomen remains soft, and the breathing descends without becoming heavy.

Adaptations, exit and precautions

Simple variationMove the feet away from the pelvis or extend the legs.

Exiting the postureGently close the knees. Roll onto one side. Slowly sit back up.

Mistakes to avoidSeeking a large opening. Hardening the throat. Letting the lower back complain without support.

ContraindicationsLumbar discomfort without suitable support, painful hip opening, significant reflux depending on the time of practice.

02

Target

Uṣṭrāsana Gentle

Gentle Camel

Concrete purposeOpen the heart and chest in order to receive and assimilate without overheating.

1. Settle in

Come onto the knees. Place the knees hip-width apart. Place the hands on the sacrum or hips.

Stabilize the pelvis above the knees. Keep the throat free. Let the face remain quiet.

2. Enter and hold

On a soft and steady inhale, lift the sternum. Broaden the clavicles. Let the chest open without pushing into the lower back. Keep the head neutral if the neck or heart hardens.

Remain in a benevolent opening. Let the heart receive without exposing itself. Let the breathing descend on the exhale.

Desired sensation

Feel the heart open with restraint, and the breathing descend down into the stomach.

Success criterion

The sternum opens, the lower back does not compress, and the exhale does not close the thorax.

Adaptations, exit and precautions

Simple variationKeep the hands on the pelvis and remain in a small opening.

Exiting the postureReturn slowly to vertical. Release the shoulders. Allow one calm breath.

Mistakes to avoidConfusing heart opening with forced extension. Hardening the cervical area. Overheating the center.

ContraindicationsCervical pain, sensitive knees, low back pain. Use caution if the extension is taken too low into the back.

03

Integration

Adho Mukha Vīrāsana

Downward-Facing Hero

Concrete purposeSettle the heart opening into a stable container.

1. Settle in

Move the pelvis back toward the heels. Incline the trunk forward.

Place the forehead on the floor or on a support. Let the arms extend forward or rest alongside the body according to need.

2. Enter and hold

Let the upper back broaden. Calm the ribs. Let the stomach region receive the exhale.

Slightly lengthen the exhale. Link the opening of the heart to the lungs, ribs and stomach. Let maturation take place.

Desired sensation

Feel the heart opening settle into the ribs, breath and stomach.

Success criterion

The exhale lengthens, the chest does not close abruptly, and the stomach calms.

Adaptations, exit and precautions

Simple variationPlace a support under the forehead or between the pelvis and heels.

Exiting the postureReturn slowly. Straighten the trunk. Allow one resting breath.

Mistakes to avoidClosing abruptly. Collapsing into the chest. Coming out too quickly.

ContraindicationsAcute knee pain, respiratory discomfort if the posture is too closed, pregnancy depending on the chosen adaptation.